If you’ve experienced sciatica pain, you are probably desperate to find relief. Luckily, your answer is right here. There are many yoga poses to use that will help ease sciatica pain. Yoga has countless health benefits, and soothing sciatica pain is just one of them.
By getting on the mat and trying out these poses, you will be in great shape and have less pain.
What Is Sciatica Pain?
The sciatic nerve is the largest nerve in the body, and it runs from the lower spine down to the feet. Often, this nerve will become irritated and tender, causing pain along the nerve. The pain can occur anywhere from the lower back down to the buttocks and the thigh or calf.
Sciatica pain can be felt in many forms. You may feel numbness, tingling, burning, weakness or pinching sensations that are due to the sciatica nerve. The pain is usually located in only one half of the body.
Usually, sciatica pain is an indicator of a larger problem, so it is important to have this looked at by a doctor. Sciatica pain can be caused by a herniated disc, a muscle strain, pregnancy or tight muscles.
How Yoga Helps
Yoga is an exercise option that provides soft and slow movements to massage the problem areas of your body. For sciatica pain, certain yoga poses like hip openers and hamstring stretches can make a big difference.
Contact a medical professional about your sciatica pain to ensure yoga will be safe for your body. Each body is different, and, depending on the root cause of your pain, you may need an alternate form of relief.
Additionally, knowing where your sciatica pain is stemming from can help you choose the best yoga poses to do. There are specific poses that will help if the pain is coming from the spine and other poses if the pain is from your legs. Your doctor can help you determine where the pain is originating.
Poses to Try
If yoga is the right solution for you, incorporate a few of these poses into your daily routine to help sooth your sciatica pain.
This pose is great for strengthening your back muscles, which will help ease sciatica pain.
Begin on your belly with your legs together. Place your arms by your side and face your palms upwards. On an inhale, lift your legs, head and upper body off the floor, gazing upwards in front of you. Keep your hands pressing into the mat for support. Focus on lengthening the spine as you stay in this pose for a few breaths.
Seated Spinal Twist
Seated spinal twist creates much-needed movement in the spine, which will relieve pressure from the sciatic nerve. Be careful while performing this twist. Make sure the twist is coming from your mid-back. If you twist from your lower back, any disc problems can be worsened.
To do a seated spinal twist, sit on your mat with your legs extended in front of you. Bend both knees and put your left heel as close to your right buttocks as you can. Then, cross your right foot over your left knee and place it on the ground. Your outer right ankle should be next to your left knee.
Next, place your right hand on the ground behind you and cross your left elbow so that it is on the right side of your right thigh. Gaze behind you while gently twisting, and stay here for a few breaths. Slowly release this twist, come back to starting position and try again on the other side.
This pose is a deep hamstring stretch. This is incredibly effective for some, but it may irritate the nerve for others. Move into this pose slowly and, if you have any pain, slowly come out of the pose.
Stand at the top of your mat and step back about two feet, leaving the leg that is causing the most pain at the top of the mat. Straighten both of your legs and hinge your hips forward to come into a bend. Place your hand on blocks or a chair in front of you for extra support. Hold this pose for a few breaths as long as you aren’t feeling any pain.
Bound Angle Pose
Bound angle pose is a seated hip opener that can be relaxing and soothing for the sciatica nerve.
Begin in a seated position on your mat. Bring the bottoms of your feet together, and bend your knees out to the side. Hold your toes and interlace your fingers. Inhale and reach your head towards the ceiling and press your hips into the floor to lengthen to spine. Keep the chest open and relax here for a few breaths.
If you need support, place a blanket under your hips or under your knees. If you want an extra stretch, round your back and bring your forehead towards your toes.
Reclining Big Toe Pose
This pose can be used as a relaxing pose to stretch and open the affected muscles and nerves. You’ll need an elastic strap for this one.
Begin by lying face down on your mat. Place the elastic strap around the ball of your right foot. Straighten your right leg towards to ceiling while holding your strap with both hands. Keep your foot flexed while stretching the right leg upwards and keeping your buttocks pressed against the floor. Hold for a few breaths, then slowly lower your leg and try again on the next side.
Get Help for Sciatica Pain
Sciatica pain can be incredibly frustrating and debilitating. Don’t ignore it. See a doctor to find out the cause of the pain, and try these yoga poses to soothe the pain as you work on fixing it!